08/21/2017

SCHEDULE ALERT:
Fitness/Teen classes scheduled for Tuesday the 22nd & Thursday the 24th
have been cancelled. As an alternative, please attend the 6pm CrossFit
classes. Scaling/modification options will be available. Thank you for your
understanding. We apologize for any inconvenience. Have a great weekend!
2017 Summer Training Cycle
Week 10
Warmup:
Banded Overhead Extension/ low lunge/samson
Runners lunge / lizzard lunge/ quad stretch rotation
Weightlifting:
1 power clean + 1 hang squat clean (5 x 1 + 1)
Every :90 for 7:30
– Hold 2 count in bottom position of last rep of each set
build to best double over 5 sets
– Focus on stability & speed/position out of the bottom.
Strength:
Front Squat (4-3-2-2+)
Every 2:15 for 9 minutes
– 1st rep of every set @ 23X1 tempo
– focus on speed/positioning/and aggressiveness out of the bottom of every rep
– On last set, continue to work for as
many reps as possible while maintaining a re-set tempo of 1 breath
at the top of each rep- no pause on 1st rep of last set
4 @ 82%
3 @ 85%
2 @ 87% or slightly heavier than 4 x 2 from 8/7
2+ @ 87%
Metcon (Time):
5 rounds- for total working time
Begin Round Every 1:30
8:00 clock
6 power cleans (135/85)
4 thrusters
15 Box Jumps (24/20)

Power Cleans @ no more than 60%

on final round, continue to work through with remaining time back to the top
AMRAP- deduct :02 for each additional rep completed (1 round = 25 reps/ :50)

 

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